Periodization
Periodization
n
Definition
¨ A program design that incorporates variations in
training specificity, intensity, and volume within planned periods or cycles of
an overall program
¨ Based upon Selye’s original General Adaptation
Syndrome (GAS)
Response to Training
n
General
Adaptation Syndrome (GAS)
¨ Selye delineated a 3-stage response to stress
n
Alarm
n
Resistance
n
Exhaustion
¨ Garhammer applied GAS to resistance training
¨ Definition
n
The stages of the
body’s adaptation to resistance training during which gains are made in
hypertrophy, strength, power, and muscular endurance
Response to Training
n
General
Adaptation Syndrome (GAS)
¨ Stages
n
Alarm
¨ Athlete experiences excessive soreness, stiffness, and
temporary drop in performance
¨ Lasts several days and/or weeks
n
Resistance (also
called supercompensation phase)
¨ Body adapts to stimulus and returns to normal
functioning
¨ Athlete relies on neurological adaptations while muscle
tissue is making adjustments leading to ↑ performance
n
Exhaustion
¨ Athlete loses ability to adapt to weight loads
Periodization
n
Objectives
¨ Shift training priorities from non-sport-specific
activities of high volume and low intensity to sport-specific activities of low
volume and high intensity
¨ Prevent overtraining
¨ Optimize performance
Periodization
n
Components (Time
Periods)
¨ Macrocycle
n
Constitutes an
entire training year or training period (months → years)
¨ Mesocycle
n
Constitutes 2 or
more time periods within a macrocycle depending upon goals
¨ Microcycle
n
Constitutes 2 or
more time periods within mesocycle; usually 1 week in length but up to 4 weeks
possibly
Periodization
n
Major Divisions of periodization
¨ Model
for Novice Athletes
n Includes:
¨ Preparatory period
¨ Transition period
¨ Competition period
¨ Transition period
Periodization
n
Preparatory
Period
¨ Longest period (of major divisions)
¨ Occurs during time of year with no competitions
¨ Limited # of sport-specific skill practices or game
strategy sessions
¨ Goal
n
Establish a base
level of conditioning to increase athlete’s tolerance for more intense training
¨ Activities are high volume but low intensity
n
e.g. long slow
distance run, low plyometrics, high rep wt lifting with low to moderate
resistance
Periodization
n
Preparatory Period
¨ Phases
n Hypertrophy/endurance
n Basic
strength
n Strength/power
Periodization
n
Preparatory
Period Phases
¨ Hypertrophy/endurance
n
Initial portion
of preparatory phase
n
Typically lasts
1-6 weeks
n
Characterized by
high volume, low intensity
n
Goal
¨ Increase lean body mass and develop endurance
n
Example for
weight lifting
¨ 50-70%1RM
¨ 3-6 sets of 10-20 repetitions
n
May be followed
by a recovery week
Periodization
n
Preparatory
Period Phases
¨ Basic Strength
n
Middle portion of
preparatory phase
n
Typically lasts
2-5 weeks depending on season
n
Characterized by
moderate volume, high intensity
n
Goal
¨ Increase strength of sport-specific muscles
n
Example for
weight lifting
¨ 80-90%1RM
¨ 3-5 sets of 4-8 repetitions
n
May be followed
by a recovery week depending on season
Periodization
n
Preparatory
Period Phases
¨ Strength/Power
n
Last portion of
preparatory phase
n
Typically lasts
2-3 weeks depending on season
n
Characterized by
low volume, high intensity
n
Goal
¨ Increase power of sport-specific muscles
n
Example for
weight lifting
¨ 75-95%1RM depending on exercise
¨ 3-5 sets of 2-5 repetitions
n
May be followed
by a recovery week
Periodization
n
Transition Period
¨ Break between preparatory and competition periods
i.e.
break between high-volume and high intensity
training
Periodization
n
Competition Period
¨ Goal
n
To peak strength
and power through further decreases in training volume and increases in
training intensity
¨ Objectives
n
Improve skill
techniques
n
Enhance game
strategies
n
Reduce time spent
with physical conditioning
¨ Typically lasts 1-3 weeks but may span entire sport
competitive season
¨ Peak condition will be in place for 3 weeks
Periodization
n
Competition Period
¨ Typical
weight training features
n Very
high intensity (>93%1RM)
n Very
low volume (1-3 sets of 1-3 reps)
¨ For
long-term maintenance (longer than 3 weeks of competition)
n Moderate
intensity (80-85%1RM)
n Moderate
volume (2-3 sets of 6-8 reps)
Periodization
n
Second Transition Period (Active Rest)
¨ Break between competition season and next macrocycle
¨ Lasts 1-4 weeks
¨ Focuses on unstructured, non-sport-specific
recreational activities (volleyball, racket sports, etc.)
¨ Activities performed at low intensities with low
volumes
¨ See table 22.1
Periodization
n
Application to sport seasons
¨ Will
require regular variations during:
n Off-season
– between last contest & post-season
n Pre-season
– late stages of preparatory session & 1st transition period
n In-season
– competition season
¨ Includes
many microcycles
n Post-season
- after final contest and during 2nd
transition period
¨ See
figure 22.4
Periodization
n
Major Divisions
of periodization
¨ Model for Advanced Athletes (Figure 22.3)
n
Involves:
¨
Large daily
(within a week) fluctuations in load and volume for core exercises
¨
Characterized by
undulating pattern
§ Typically
-
athlete may perform 4 sets with a 6RM load on first day of week, 3 sets with
10RM load on 3rd day of week, and 5 sets with 3RM load on 5th
day of week
n
Appears to be more
effective in improving strength than linear model of periodization
n
May result in
overtraining